Where can I find the Cube BOSS Method Dan? I checked the JTS store and didn't see it there
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Where can I find the Cube BOSS Method Dan? I checked the JTS store and didn't see it there
I have no idea. I have nothing to do with that. Brandon does the Cube method. I do not. If you are interested in my coaching I offer online coaching and programming to many athletes but have not released ANY of my own training protocols nor collaborated with Brandon or anyone else.
Hey Dan,
I was wondering what you would recommend for helping loosen up and gain more mobility in the shoulders?
It would be kinda involved to spell out everything in this thread, but the basic idea is to start light and aim to hit tops sets of reps just a little heavier each workout. very basic linear loading. This was just kind of a stalling pattern so I could train lighter for a month before going back to real training. Most of the lifts are done for 5-8 reps tho if that helps. In the future I will lay out a couple of programs and how to follow them tho.
I basically coach people with custom programs which I send them every 1-2 weeks. They are based on that general split that you asked about, but the exercises, reps, weights, volumes are based on block periodization (accumulation phase, peaking phase, off season, hypertrophy, etc.) I also include my lifters in a private FB page where I have them post training videos that I then coach, which is VERY helpful for most. It's $35/week with a 10 week minimum to start.
After reading the rather unusual rules I'm scared to make my first post anywhere else so I figured I'll make it here.
My current programme Madcows 5x5 is going to take me to around a 405lb squat and 500lb deadlift soon I hope. Most of the guys I know hop onto 5/3/1 or The Cube; however, I don't really like these routines for a number of reasons.
I agree with a lot of the stuff you say and I've tried to take it and create a sort of bastardized routine, going 4 days per week because that's when I can, but with the same principles.
What do you think of the routine? What shall I cut out/change, I really like Front Squats by the way. Thanks a lot for your help:
[spoiler]
Saturday Bench
Paused Bench: 2x3-4
CGBP: 2x5
Weighted Pull-Up: 3x5-10
Dumbell Row: 3x12-15
Inc. Fly: 3x15
3 lightweight sets bis+tris
Sunday Squat+SLDL
LB Squat: 2x3/4
Paused HB Squat: 3x6
Deficit SLDL: 3x6
GHR: 1x10+
Leg Extension: 1x15
Calves+Abs work
Tuesday Squat, Front Squat+Bench:
TnG Bench Press: 2x4-5
LB Squat: 2x4-5
Front Squat: 4x5
Paused Bench Press: 2x6
4 sets of arms+ 4 sets calves+abs
Thursday: Deadlift+OHP
OHP: Ramp-Up 1x5 Back Off 3x8-10
Sumo Deadlift: 2x3
Conventional Deficit DL: 2x6
GHR: 3x8
Barbell Row: 3x6
Chin-Ups: 4xF (short rest, "pump")
Lateral Raise: 3x12
Facepull: 3x15
R-Delt Fly: 2x12
[/spoiler]
If you can give me any advice I'd much appreciate it. I like to follow my routines for a long time and stick to them, so some advice first would help.
Not sure if you have answered anything about stretching but I got one here. I have some problems with my squat and deadlift with the bottom position, in both. I'm not sure where the tightness come from, hamstrings, ankles(using liftingshoes with heel), glutes or lowerback. Getting that buttwink or lowerback rounding which sucks and I know that it's common.
So to the question, would YOU recommend me stretching at all, after or any other time of the day to increase the technique or should I just hope that the technique will come progressivily? I'm afraid that I will get some kind of injury before the technique is more on point.. And sure, the issue can be weaknesses somewhere as well and I've read about couple exercises that you can incorporate such as glute bridge, kneeling squats, planks etc to strenghten the glutes and abs. But I don't know and that's why I'm asking you.
Would appreciate any form of reply!
Hey Dan iv got a question about the sumo iv been incorporating that into my training to hopefully break a 450 dl plateau but the problem i seem to have is i get knee pain in my left knee and havent really gotten comfortable in my setup or foot position yet any tips or suggestions for this
My question is where can I get an Iconic shirt with you on it?
dude, as a fellow "long-hair" I would love to rock that!
Congrats with the 2033,5 LB Dan. Sorry you didn't get the results you wanted, but you looked good out there. SICK comeback on your 1st attempt Squat. CRAZY.!!
Best of luck for next meet champ
Apparently BOSS was sick right before the meet...
www.youtube.com/watch?v=jj2oGO6Sftw
Awesome.
Congrats!
Hey Dan,
Can you take a look at my routine and let me know what you think
Squat Day 400 training max 455 last tested
Exercise Reps Weight
Cat Squat 6 240 @ 60% every week increase percentage decrease reps repeat
Cat Squat 6 240
CatSquat 6 240
CatSquat 6 240
Cat Squat 6 240
Pause Front Squat 5 135 ...Try to add 5-10 pounds a week stay between 1-6 reps
Pause Front Squat 6 135
Pause Front Squat 6 135
Pause Front Squat 6 135
Ab Wheel 50
Deadlift Day 500 max 450 training max
SUMO
4 inch block 3 Max < Max out at 1-6 reps drop to 90% and do two more sets
4 inch block 3 Max
4 inch block 3 Max
Cat Deadlift 5 60% < every week increase percentage, decrease reps, repeat
Cat Deadlift 5 60%
Cat Deadlift 5 60%
Cat Deadlift 5 60%
Cat Deadlift 5 60%
SLDL 4 Deficit 6 315 add 5-10 pounds a week
SLDL 4 Deficit 6 315
SLDL 4 Deficit 6 315
SLDL 4 Deficit 6 315
Ab Wheel 40
So I wanna try this out for a year straight and just progress through set, reps and weight manipulation. What do you think. In year I would like to go form
450 squat to 570 and Deadlift from 500 to 620 which would be 2.5 pounds a week or ten pounds a month. I'll get back you on bench and press. Thanks Dan
Hope ur at 100% and over the food poisoning/stomach flu BOSS and ready to kick it into a higher gear for the 11/16 meet in Melbourne...